Ottawa Sleeper Cell - Kym Shouldice

KDice74

Hi Patrick and Rich,

I've started this macro to update you on my training over the season and have specific training issues addressed. Patrick and I chatted about focusing on consistency over the next 6 weeks, while my recent e-mail to Rich talked about having a bit more direction for specific workouts. I have listened to the webinar and think that I can manage the Jan OS plan given that it is only 5-7 hrs of training a week. Here is how a typical week looks for me right now:

1) Mon/Thurs p.m. - 1 hr bootcamp (core strength program)

2) Tues/ Thurs a.m. - 1hr15min swim with local tri group

3) Sat a.m. - cycling/run off the bike with local tri group (started Jan 11 at 1 hr and building to 2 hrs by start of Feb, run off bike starting at 20 min and building to 90 min)

This leaves plenty of gaps to fit in other runs and rides, so let me know how an OS plan can fit within this schedule (or not). I am going to do my best to schedule training at times when either my husband can look after the baby or when he is napping. We'll see how things go...

Kym

 

 

 

  

 

KDice74

Rich and Patrick,

I've made some decisions regarding local races I'd like to do prior to the half ironman in Lake George. Please add the following to my race plan:

1) June 28th - Sprint Tri, Smith's Falls, Ontario

2) August 2nd - Olympic Tri, National Capital Triathlon, Ottawa ON

3) August 31st - Half Iron, Lake George, NY

I hope that you can provide some guidance regarding whether I can drop in to the Jan OS on Monday or if there is another structured program that I can follow. I feel I need a bit more direction on my workouts.

Kym

Coach Rich

Hi Kym,

I've got your emails and have read your forum posts. I'll get this to you shortly. Thanks for your patience. 

KDice74

Thanks Rich. I understand you are very busy right now and look forward to hearing from you when you have the chance to review my information.

Kym

KDice74

Hi Rich,

I went over your training plan for the season and things look great! I was out of town from Friday until last night, so my apologies for not being in touch sooner.

As for your suggestion regarding the Saturday ride/run, I will refrain from building up to the 90 min run and will follow the runs from the EN Jan OS training plan instead. Can I substitute my Saturday group ride for the EN Saturday ride?

I also mentioned in previous messages that I signed up and paid for swim training. I have since come to learn that EN does not promote swimming at this point in the season. Since I have paid for the session, I would hate to lose my money. Is swimming going to be detrimental to my overall training? Is there something I should do to mitigate any negative impacts from swim training?

Finally, I noticed in week 1 of the Jan OS that there were some biking and running tests. Should I be doing these tests at some point this week to have some baseline stats to work from?

Kym

Coach Rich

Posted By Kym Shouldice on 21 Jan 2014 10:42 PM


Hi Rich,



I went over your training plan for the season and things look great! I was out of town from Friday until last night, so my apologies for not being in touch sooner.



As for your suggestion regarding the Saturday ride/run, I will refrain from building up to the 90 min run and will follow the runs from the EN Jan OS training plan instead. Can I substitute my Saturday group ride for the EN Saturday ride? 



I also mentioned in previous messages that I signed up and paid for swim training. I have since come to learn that EN does not promote swimming at this point in the season. Since I have paid for the session, I would hate to lose my money. Is swimming going to be detrimental to my overall training? Is there something I should do to mitigate any negative impacts from swim training?



Finally, I noticed in week 1 of the Jan OS that there were some biking and running tests. Should I be doing these tests at some point this week to have some baseline stats to work from?



Kym

1. Yep, those Saturday rides will work well with ours / a good substitute.
2. You're fine to swim, Mon and Fri are best days in the OS plan, but even better these are technique vs fitness-focused sessions. That is, it would be awesome of you could get swim technique lessons vs master swimming-style workout sessions. 
3. Can you SWAG (scientific wild-ass guess) your training zones for now, in the short term? That is, if you're starting from zero there's not much value in slapping you into a test right away. In that case you can always wait for the next round of tests to come along in the plan.